Dietitians Reveal the Best Snacks for Diabetes

From health.yahoo.com

Whether you have type 1 or type 2 diabetes, choosing the right snacks can be beneficial for preventing blood sugar spikes, as well as keeping your mood and energy levels consistent and stable throughout the day. While many of the best snacks for diabetes are healthy picks for either type of diabetes, there are some keys you should keep in mind depending on which you have.

"Type 1 diabetes is an autoimmune condition where the body stops producing insulin entirely," explains Jamie Mullally, M.D., an endocrinologist and associate professor of medicine at New York Medical College. "Type 2 diabetes involves insulin resistance and relative insulin deficiency, meaning the body still makes insulin but doesn't use it effectively." For these reasons, dietary advice does differ slightly for each type (though choosing foods that help keep blood sugar stable is always smart). "Both benefit from high-quality, minimally processed foods and attention to carbohydrate quality," Dr. Mullally says. "However, in type 1 diabetes, the focus is often on matching insulin to carbohydrate intake (carbohydrate counting), whereas in type 2 diabetes, there is often more emphasis on reducing overall carbohydrate load, weight management, and improving insulin sensitivity."

Meet the experts: Jamie Mullally, M.D., an endocrinologist and associate professor of medicine at New York Medical College; Caroline Thomason, R.D., a registered dietitian and diabetes educator based in Warrenton, Va.; Shahzadi Devje, R.D., C.D.E., a registered dietitian and certified diabetes educator based in Toronto.

                                                       These Snacks for Diabetes Won't Spike Blood Sugar        SimpleImages - Getty Images

So, how do you choose the right snack to keep blood sugar stable? "For type 1 diabetes, a good snack is one where the carbohydrate content is predictable and consistent, allowing accurate insulin dosing. Pairing carbs with protein or fat can also help reduce glucose variability," says Dr. Mullally. "For type 2 diabetes, a good snack is typically lower in total carbohydrates, especially refined carbs, and emphasizes fibre, protein, and healthy fats to reduce post-meal glucose spikes and support weight and metabolic goals."

Ultimately, the best snacks for both type 1 and type 2 diabetes contain protein, healthy fats, and some smart, fibre-rich carbohydrates. Read on for the best snacks to help manage blood sugar for diabetes that dietitians and doctors recommend.

The best snacks for diabetes

Yogurt

This great choice is high in protein (Greek yogurt has more protein than the regular kind). Pick the plain variety to avoid extra sugar, and top it with naturally sweet berries. "Berries are one of the highest-fibre fruits, with raspberries taking the lead at 8 grams per cup—about 30% of your daily needs," said Caroline Thomason, R.D., a registered dietitian and diabetes educator based in Warrenton, Va.

Chickpeas

Roasting these tasty beans in the oven with flavourful spices such as cumin and paprika can transform them into a crunchy, satisfying snack. Garbanzos are packed with fibre and protein and can be added to salads or eaten as a side, said Shahzadi Devje, R.D., C.D.E., a registered dietitian and certified diabetes educator based in Toronto.

Nuts

A handful of almonds, walnuts, or pistachios offers healthy fats and antioxidants that may help lower cholesterol and reduce the risk of heart issues often associated with type 2 diabetes, said Devje. She pointed to some older research that found that people with type 2 diabetes who regularly consumed nuts had a lower incidence of heart disease.

Popcorn

This snack is a good source of blood-sugar-stabilizing fibre. Skip the movie theatre version dripping with butter and opt for air-popped or lightly oil-popped varieties. Pre-portioned packs are a good idea, or buy a big bag and portion it out yourself. While it does contain some fibre, it is still primarily carbohydrate, so quantity does matter, says Dr. Mullally.

Fruit and nut butter

Fruit slices with peanut or almond butter deliver a balance of fibre and protein and are fail-safe kid pleasers too. "This is a strong option because it combines natural carbohydrates and fiber from fruit with fat and protein from nut butter, which helps blunt glucose spikes," Dr. Mullally explains.

Cottage cheese

Spread on whole-grain crackers or toast and topped with sliced cucumber or tomato, this creamy high-protein food will prevent blood sugar levels from spiking too high. Dr. Mullally notes that this pick provides protein plus a complex carbohydrate source, which is a smart combo—as long as you aren't eating too many crackers or pieces of toast.

Guacamole

Yes, really! But skip the chips and instead pair it with veggies like cucumbers or bell peppers and/or whole-grain crackers or whole-wheat pita triangles. "Guacamole provides healthy fats and fibre; pairing with vegetables is especially low glycaemic, while whole grain crackers are acceptable in controlled portions," Dr. Mullally says.

https://health.yahoo.com/conditions/endocrine/diabetes/articles/dietitians-reveal-best-snacks-diabetes-123308979.html 

Endocrinologists Share 5 Habits to Break for Healthier Blood Sugar

From eatingwell.com

Plus, some everyday habits endocrinologists recommend instead 

KEY POINTS

• Frequent dips and spikes in blood sugar can increase risk of prediabetes and type 2 diabetes.
• Endocrinologists shared five habits they wish you'd stop doing for healthier blood sugar levels.
• Focus on eating more fibre, managing stress and exercising regularly to support blood sugar.

After enjoying something sweet, you may notice a quick burst of energy followed by an afternoon slump. That’s because—similar to a roller coaster—blood sugar levels naturally rise and fall throughout the day. While these fluctuations are normal, frequent highs and lows over time aren’t ideal for long-term health, as they can increase the risk of conditions like prediabetes and type 2 diabetes.

As endocrinologist Jennifer Cheng, D.O., explains, “There are millions of undiagnosed, diabetic and prediabetic people in the U.S. There are significant complications when people develop diabetes that can be potentially preventable.”

So, how can we keep blood sugar levels in a healthy range? We asked endocrinologists which habits to stop for healthier blood sugar, and they shared five. 

                                                                                               Credit: Getty Images. EatingWell Design

1. Drinking Sugary Drinks

From soda to sports drinks to sweetened coffee, tea, cocktails and mocktails, there are many ways to gulp down sugar—often without realizing just how much is in your go-to beverage. Yet sugar-sweetened beverages are the leading source of added sugar in Americans’ diets.

The issue with these drinks is that, unlike solid foods, they don’t contain fibre, protein or fat, so the sugar is absorbed quickly. “This can lead to sharp rises in blood sugar and insulin levels,” says Sowjanya Naha, M.D. “Research shows that regular intake of sugar-sweetened beverages, and even fruit juice in large amounts, is linked with a higher risk of developing type 2 diabetes.”

Beyond that, these beverages don’t offer much nutritional value. So what’s a better option? Dietitians recommend water, seltzers or sparkling water, or unsweetened flavoured beverages like herbal tea or infused water. 

2. Staying Sedentary All Day

Whether we’re at our desks trying to crank out work before a deadline, in meetings, in the car or on the couch, one habit worth breaking for better blood sugar control is sitting for long periods of time. 

“Sitting for long periods reduces the body’s sensitivity to insulin, making it harder to control blood sugar. Even small increases in daily movement—such as walking more often—can improve how the body regulates glucose,” says Naha.

Physical activity helps the body increase glucose uptake by the muscles, effectively lowering circulating blood sugar even without additional insulin, explains Cheng. A simple strategy: Set an alarm to get up each hour, and make it a habit to move after meals. Research suggests that even a short walk after eating can help lower blood sugar.

“Walking, even for 15 minutes after eating, can help sensitize your body’s response to insulin,” explains Anastasios Manessis, M.D. If you’re glued to your desk or couch throughout the day, try quick bursts of movement like body-weight squats, lunges or jumping jacks for 30-second intervals.

3. Relying on Refined Carbohydrates

A common knee-jerk reaction to improving blood sugar is to cut carbs entirely—but endocrinologists say not so fast. The type and amount of carbohydrates matter most. 

Carbs worth limiting are those low in fibre, such as sugary cereals, baked goods and snack foods like pretzels and chips. Experts say regularly relying on these foods can lead to more significant blood sugar swings. “Research using continuous glucose monitors suggests that diets higher in these types of carbohydrates tend to cause larger swings in blood sugar throughout the day. These ups and downs may place more strain on metabolic health over time,” shares Naha.

So what should you choose instead? “Whole carbs like fruits, vegetables and whole grains are not only good for your blood sugar, but your overall health,” says Manessis. “These nutrients are high in vitamins, minerals and fiber, which can help support heart health, brain health, weight management and so much more.”

And don’t be too quick to cut fruit. “Whole fruit is bound in fibre and nutrients which can support a healthy blood sugar response,” Manessis adds. In fact, research has found that people who consume moderate amounts of whole fruit tend to have better insulin function and a lower risk of diabetes, showing an inverse relationship between fruit intake and diabetes risk.

For a steadier blood sugar response, pair fruit with a source of protein or healthy fat, such as a handful of nuts or seeds, or Greek yogurt or cottage cheese. 

4. Getting Poor Sleep

Another habit worth breaking: not getting enough quality sleep. 

“Poor or inconsistent sleep can raise blood sugar levels and make it harder to maintain control. Research shows that sleep restriction and circadian disruption can impair glucose metabolism and increase insulin resistance,” says Naha.

Lack of sleep may also affect stress hormones because when you’re not getting enough sleep, cortisol levels can rise, explains Cheng. “This causes more insulin resistance and higher sugars in the blood. Chronic high stress or cortisol levels may increase risk of diabetes and high blood pressure, leading to more disease.”

On top of that, poor sleep may leave us reaching for more carb-rich foods throughout the day to keep energy levels up, points out Manessis. Research suggests that even two nights of poor sleep may increase hunger hormones and lower appetite-suppressing hormones.

So how can you improve your sleep? Aim to maintain a consistent sleep and wake schedule, target seven to nine hours of sleep each night and limit caffeine and screen time before bed to support healthier glucose regulation, says Naha.

5. Skipping Meals or Eating at Irregular Times

Keeping consistent meal times and avoiding regularly skipping meals may help support healthy blood sugar levels.  

“Eating at irregular times or late at night can interfere with the body’s natural rhythms for processing glucose. Studies show that when eating is out of sync with these rhythms, the body handles sugar less effectively, leading to higher and more variable blood sugar levels,” says Naha.

Skipping meals may have a similar effect—including skipping breakfast. “Our bodies love consistency and regularity, so starting the day off with a strong, protein-rich breakfast can be helpful to stabilize our blood sugars and set the tone for the day,” explains Manessis. 

Try eating around the same times each day when possible. And if you find yourself consistently skipping meals like breakfast, consider prepping something the night before—such as overnight oats or breakfast burritos—so you always have an easy option ready to go. 

Other Tips for Healthy Blood Sugar Levels

When it comes to maintaining healthy blood sugar levels, endocrinologists shared these additional tips:

• Pair protein and fat with carbohydrates. Pairing carbs with a source of protein or healthy fat may help support healthier blood sugar levels. Try adding nut butter to a waffle, or pair fruit with cottage cheese.
• Eat more fibre. Dietary fibre is essential for slowing the absorption of glucose, which significantly stabilizes sugar levels, says Cheng. Aim to include fiber-rich foods at meals and snacks, such as veggies, fruits, beans, nuts, lentils, seeds and whole grains.
• Manage stress. “Ongoing stress has been associated with greater variability in glucose levels and increased metabolic risk,” says Naha. Incorporating stress-relief practices—whether a few minutes of mindfulness, deep breathing or yoga—may help support overall blood sugar regulation.
• Stay hydrated. “Proper fluid intake assists your kidneys in filtering excess glucose from the bloodstream via urination,” says Cheng. Keep a water bottle nearby or set reminders throughout the day to help make hydration a habit.
• Exercise regularly. Physical activity can improve insulin sensitivity and support healthy blood sugar levels even after exercise. Find movement you enjoy—whether it’s walking, jogging, swimming, cycling, hiking or taking a fitness class—to make consistency easier.

Our Expert Take

For healthier blood sugar levels, endocrinologists recommend moving away from habits like drinking sugary drinks, staying sedentary all day, eating only refined carbs, getting poor sleep and skipping meals. Instead, focus on supportive habits such as pairing protein and fat with carbohydrates, eating more fibre-rich foods, managing stress, staying hydrated and exercising regularly. “Blood sugar control is shaped by patterns over time rather than single decisions. Even small daily habits can have a meaningful impact when practiced consistently,” says Naha.

https://www.eatingwell.com/stop-doing-these-things-for-healthier-blood-sugar-12006080

3 Weekend Habits That Are Quietly Increasing Your Diabetes Risk

From eatingwell.com

It’s important to prioritize your health on weekends, too 

KEY POINTS

• Unhealthy weekend habits can make it harder to maintain healthy routines.
• Poor sleep, excess alcohol and overeating can negatively affect blood sugar regulation.
• Managing blood sugar through a healthy lifestyle may help lower diabetes risk.

Having a glass of wine over a shared meal with family or friends, staying up late to watch a sporting event or binge-watching a TV series with a bowl of chips on a rainy day are weekend activities you might engage in from time to time. These one-off scenarios can bring joy and are often harmless. But what happens if you take them to the extreme every weekend?

Weekend habits such as these can increase your risk of type 2 diabetes, a metabolic disease that affects the way your body processes and uses glucose, or sugar. It’s estimated that about 40 million people in the United States are living with diabetes, including 29 million who have been diagnosed and 11 million who are undiagnosed.

Lifestyle plays a significant role in the prevention and treatment of type 2 diabetes. Your dietary patterns, physical activity and sleep habits can all impact your risk.

“Consistency matters over perfection,” shares Kaitlin Hippley, M.Ed., RDN, LD, CDCES. “While less-structured weekend habits don’t ‘undo’ healthy habits from the week, repeated patterns can make it harder for the body to maintain stable blood sugar.”

Read on to learn more from diabetes experts about the three weekend habits that can sneakily increase diabetes risk, along with lifestyle changes that can help you reduce your risk.  

                                                         Credit:  Design elements: Getty Images. EatingWell design

1. Not Getting Enough Sleep

All three experts agree: Your weekend sleep habits matter, and consistently skimping on rest can raise your risk of developing diabetes over time. 

“Not getting enough sleep on the weekends can negatively affect your blood sugar regulation,” says Hippley. “Sleep restriction and irregular sleep patterns may increase cortisol levels, disrupt hunger and fullness hormones and increase insulin resistance.”

When your cells are resistant to the insulin your body produces, sugar remains in the bloodstream instead of being transported into cells to be used for energy. Over time, blood sugar levels rise, increasing the risk of prediabetes and type 2 diabetes.

“Even a few nights of poor sleep can decrease insulin sensitivity and increase cravings for high-calorie, high-sugar foods,” says Vandana Sheth, RDN, CDCES, FAND. Combined with poor sleep, regularly overeating high-calorie foods can contribute to weight gain, a risk factor for developing diabetes.

2. Excess Alcohol Intake

Binge drinking (defined as four drinks for women or five drinks for men in one sitting) on weekends is a harmful habit and carries multiple health risks. Compared with not drinking at all, both occasional binge drinking and frequent binge drinking have been linked to a higher risk of type 2 diabetes and high blood pressure. Alcohol can damage the liver and increase inflammation, which can negatively affect blood sugar regulation.

Additionally, drinking multiple drinks over the course of a weekend can lead to excess calorie intake, especially paired with late-night eating. “Alcohol intake can disrupt sleep, affect appetite regulation and may lead to poor food choices,” says Sheth.

While letting loose and enjoying an occasional drink isn’t likely to derail your health, try to reserve alcohol for special occasions and limit how many drinks you have in one sitting. Sheth recommends setting a weekend drink limit and drinking a glass of water between alcoholic beverages to help slow down alcohol consumption.

3. Overindulging in Foods High in Sugar & Fat

After a long workweek, dining out can feel like a welcome break from cooking and clean-up. But turning it into a routine habit may influence your risk of developing type 2 diabetes. 

“Frequently overindulging in highly processed foods and added sugars on the weekends may make blood sugar management more challenging over time,” says Hippley.

Portion sizes play a role, too. “Oversized portions high in refined carbohydrates, sodium, added sugars and saturated fat can negatively impact blood sugar and heart health over time,” says Sheth.

If you dine out often, consider choosing smaller portions of fibre-rich carbohydrates (e.g., whole grains, legumes, starchy vegetables like potatoes), lean proteins (e.g., fish, tofu, beans, chicken, turkey, lean beef) and healthy fats (e.g., avocado, nuts, olive oil) for balanced nutrition without sacrificing enjoyment.

Alternatively, try sharing meals if portions are large, or take half of your meal home for leftovers.

Tips for Lowering Risk

Your lifestyle can play a vital role in reducing your risk of diabetes. Hippley recommends small, consistent changes, as they are often more effective than extreme short-term approaches. Here are some tips for lowering your risk:

• Stay Active. Movement is important for heart and metabolic health, so try to be active on weekends. “Some movement is better than none. At the very least, go for a 5– to 10-minute walk after meals for better blood sugar regulation,” says Sheri Gaw, RDN, CDCES.
• Prioritize Sleep. “Aim to stay consistent with your sleep pattern throughout the week. Just small adjustments in your sleeping routine like winding down 15 to 30 minutes earlier each night can help,” says Gaw.
• Eat Balanced Meals. Gaw also recommends prioritizing vegetables at all meals, including on weekends. “Balance greasy indulgent foods with something healthful like a salad or piece of fruit,” she says. On most days, aim to eat a balanced, minimally processed diet that includes lean protein, fibre-rich carbohydrates, colourful fruits and vegetables and healthy fats.
• Reduce Added Sugar. It’s best to keep added sugars to a minimum on most days. Reduce your intake of sugary foods and beverages such as sweetened drinks, cookies, cakes, candy, ice cream, table sugar and syrups. Doing so can support blood sugar management and prevent excess calorie intake that may contribute to weight gain.

Our Expert Take

It’s common to indulge a bit on weekends, but overdoing it regularly can increase your risk of diabetes over time.

“I frequently see clients who are very structured and disciplined during the week and then swing to a very inconsistent weekend schedule, which can make it harder to support long-term metabolic health,” shares Sheth. 

This doesn’t mean you can’t enjoy yourself every now and then, but try to centre most weekends around healthy habits, such as prioritizing vegetables, going for walks and drinking alcohol in moderation. These simple changes can make a meaningful difference in reducing your risk of diabetes.

https://www.eatingwell.com/weekend-habits-that-are-quietly-increasing-your-diabetes-risk-11999644